4/3/2020 Friday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City Member Rebecca E.

"Hard work has made it easy. That is my secret. That is why I win."

—Nadia Comaneci


"CFSC At Home" WOD

20 minute AMRAP

2 alt SA Devil's Press (1 ea side)

200m Run

4/200, 6/200, 8/200 etc


8-12 SA Renegade Row R (no push-up)

Rest as needed

8-12 SA Renegade Row L (no push-up)

Rest as needed


Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 3rd:


Starting w/ empty Barbell

1 Snatch EMOM (every minute on the minute)

- Add 10 lb (men) / 5 lb (women) every minute until failure

- Ideally you are getting 12-20 minutes of reps

- If your "range" doesn't allow that, go up every minute until around 70% of your max, and then go up every OTHER minute

- Once you fail -

Take weight down to 75-80% what you hit in EMOM

and at own pace, hit 5 more perfect reps at that weight to reinforce turnover and positioning.


CFSC “At Home” WOD

(details at link above!)

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